Side plank on the (left) forearm, with the elbow directly beneath the shoulder, the forearm on the floor, and the legs stretched out, either one on top of the other or staggered for greater stability; the body forms a straight line from head to toe, with the oblique abdominal muscles, glutes and legs actively engaged. From this position, lower the pelvis towards the floor in a controlled manner. Then lift the pelvis back to the starting position. The movement is slow and controlled, originating from the core; the upper body remains stable.
Attention:
Do not rotate your hips forwards or backwards; do not let your pelvis drop completely; do not let your shoulders collapse when in the forearm plank position; use momentum rather than control when lifting/lowering; do not let your head tilt downwards or to the side (to avoid straining your neck).
Lighten:
Knees on the floor (knee-side-plank); smaller range of motion (only a slight lowering); static side plank hold without movement; feet staggered rather than stacked.
Harden:
Feet close together (maximum stability); upper leg raised; additional load on the hips (e.g. weight on the pelvis); free upper hand held above the head or holding a weight; unstable surface.
